Eating a nutritious diet is important for your health, and there are many healthy seeds that you can add to your diet to help you get all the nutrients you need. Seeds are tiny packets of nutrition. They have high concentrations of healthy fats, protein, vitamins, and minerals. There are many different kinds of healthy seeds and they are all tasty.
1. Chia Seeds
Chia seeds have become superstars in the health world because they are rich in many nutrients, especially omega 3 fatty acids. Just 1 tablespoon of chia seeds has 1.3 grams of omega 3 fatty acids, which is 8 times more than salmon! Chia seeds are also a great source of calcium and vitamin C. Clearly, they are great seeds to add to a healthy diet, but there are plenty of other healthy seeds you can add to your diet for variety.
2. Flax Seeds
Flax seeds are another great source of omega 3 fatty acids. One tablespoon has 1.6 grams of omega 3 fatty acids, which is 145 percent of your daily value! Flax seeds are also a wonderful source of lignans. Lignans are phytoestrogens that help regulate hormones, especially estrogen. To get the full benefit of flax seeds, you need to grind them right before eating them, which you will want to do often because they have a wonderfully nutty taste!
3. Hemp Seeds
Hemp seeds taste great and are extremely nutritious. Eating just 3 tablespoons of hemp seeds provides you with 10 grams of complete protein! Eating hemp seeds will also provide you with a healthy dose of zinc and iron, which are nutrients you need to feel your best. If you have never had hemp seeds, you are in for a treat. My favorite way to eat them is to add them to a salad, but they are great on their own.
4. Pumpkin Seeds
Pumpkin seeds are one of the few seeds that are alkaline forming. Eating alkaline forming foods helps keep your blood pH in balance, which is very important for health. Pumpkin seeds also contain the amino acid tryptophan. Tryptophan is an important amino acid for boosting your mood. Pumpkin seeds are rich in other nutrients as well. A one ounce serving has 72 percent of your daily value of manganese and 54 percent of your daily value of magnesium!
5. Sesame Seeds
Sesame seeds are tiny seeds, but they have a whopping amount of nutrients! They are a very rich source of calcium, zinc, iron, and copper. Sesame seeds also contain sesamin and sesamolin, which are lignans that lower cholesterol and prevent high blood pressure. When I eat sesame seeds I always grind them to get the most nutritional value.
6. Sunflower Seeds
Sunflower seeds are a great addition to a healthy diet. They have an impressive amount of vitamin E, which is fat soluble vitamin that acts as an antioxidant. They are also a good source of selenium, a nutrient that is needed for thyroid health. These tasty seeds can even help lower cholesterol because they are such a rich source of phytosterols.
7. Pomegranate Seeds
Although pomegranate seeds are often thought of as a fruit, they are actually seeds in juice filled sacs. Pomegranates are extremely healthy because they have high levels of antioxidants and polyphenols. They are also high in vitamin C and potassium. Pomegranates are delicious but, unfortunately, they are only available in the winter months.
All of these seeds are extremely healthy, and they are all also very tasty. Eating these seeds is a great way to add more nutrients to your diet. Getting your nutrients from whole foods is one of the best things you can do for your body, and these seeds make it easy to get ample amounts of vitamins and minerals in a small package. Which of these seeds is your favorite?